Kicking Calories and Fat, Sushi is Your Answer to Muscle Gains

By James Mew

Ask any weight-training fundi what they consider essential to muscle gains and the response grunted will most certainly mention a high protein diet. However, protein shakes and supplements don't have to be your only source of high quality protein to feed those rippling muscles of yours. Instead, treat yourself to a low calorie, low fat, and nutritious snack that is high in protein and made entirely from natural ingredients - Sushi.

The health benefits found in sushi and sashimi are unrivalled, this is due to the raw fish used (i.e. salmon, tuna etc) being fresh, uncooked and rich in B vitamins, proteins, omega-3 fatty acids (essential to a healthy heart and aid in a glowing skin complexion). Even the most fatty fish used, namely salmon and eel, contain fewer than 200 calories per 100g which is around half of what you'd get from a cooked steak.

The following is a list of a few of the most common sushi types you may come across, and their nutritional information:

California Rolls Per large piece (60g):

* Protein = 1.1 g

* Total Fat = 0.6 g

* Total Carbohydrates = 7.2 g

Tuna Sashimi Per large piece (60g fish only):

* Protein = 3.5 g

* Total Fat = 1.5 g

* Total Carbohydrates = 7.0 g

Salmon Sashimi Per medium piece (50g fish only):

* Protein = 1.8 g

* Total Fat = 1.0 g

* Total Carbohydrates = 7.0 g

Maki Sushi Per medium piece (30g):

* Protein = 1.0 g

* Total Fat = 1.0 g

* Total Carbohydrates = 2.0 g

Nigiri Sushi Per large piece (80g):

* Protein = 4.0 g

* Total Fat = 0.5 g

* Total Carbohydrates = 12 g

Source: calorieking.com 01/08/07

Enjoying The Sushi Experience Like any other food, sushi is meant to be enjoyed. So don't feel bad if you find yourself slapping on enough wasabi to send a Russian satellite into orbit, if that's how you like it - go ahead and enjoy yourself.

Chopstix: The best way to enjoy sushi is by using your hands, this will also allow your sushi chef to roll them a bit more loosely and means you can enjoy the stuff in true Japanese tradition. So if you're really struggling, drop those ‘stix' like a bad habit, and just get in there with your hands.

Pickled Ginger: As tempting as it is whack a sliver of this stuff onto your sushi, don't! It's really there to cleanse the palette and ‘wipe away' the taste after each mouthful, resulting in tastes and flavours not being mixed into one another.

Wasabi (Japanese horse radish): This is to be added to your soy dish and ‘dissolved' into it, but may also be spread onto the sushi to give it that punch. Wasabi is also a very high source of Vitamin C.

This has to be the most enjoyable and downright tasty methods of eating healthily and nourishing your body at the same time. Notice how sushi will give you an incredibly ‘light' feeling whilst still filling you up, and with significantly less carbohydrates than that of a pasta or potato dish. Sushi is becoming more and more readily available, and you will notice that platters and take-away boxes can be bought from your local supermarket, with the quality being just as good as if your where sitting at a Japanese sushi bar.

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If you're concerned about sushi calories you might want to check out some of the other health issues surrounding sushi:

• What are the risks of using raw fish in your sushi recipes?
• Preparing sushi the safe way
• What does Sushi Guy think sushi calories?

Remember if you're concerned about sushi calories restrict your intake of items like the Philadelphia roll and volcano sushi roll. These contain Japanese mayonnaise and deep-fried tempura flakes.

Return to Calories in Sushi from Sushi Calories